150 Minutes a Week: Does Exercise Really Help Your Heart After 55?

Yes. The American Heart Association says regular physical activity lowers your risk of heart disease and stroke, and the CDC says it can also lower blood pressure. At Flow Academy BJJ Riverside, Active Fit 55+ is a low-impact, coach-led fitness class for adults 55 and older, Tuesdays and Thursdays from 9:00 to 10:00 AM with Coach Zaide, at 10081 Indiana Ave, Suite A-1 once our new home opens in mid-November 2026.

The clocks fell back this weekend, the mornings are cool again, and the Active Fit question we hear most is whether it’s worth starting at all. We can’t promise anyone a blood pressure number. Here is what the guidance says.

Where the 150 Minutes Comes From

The U.S. Physical Activity Guidelines say adults, older adults included, should aim for at least 150 minutes a week of moderate-intensity aerobic activity, plus muscle-strengthening work on two or more days, and older adults should add balance training. The American Heart Association recommends the same 150 minutes. Just as plainly, the Guidelines say some activity is better than none. Nobody has to start at 150.

If You Don’t Move It, You Lose It

Our coaches say it about legs, balance and stamina: when the walking stops, the stairs get steeper. The National Institute on Aging says older adults can gain a lot from staying active, whatever their health or physical abilities.

What Happens in an Active Fit Class

Each class runs one hour. Coach Zaide starts with an easy warm-up, works through low-impact strength, mobility and balance drills and steady cardio, and finishes with stretching. Members train in socks, chairs are there for anyone who needs one, there’s always an easier option, and members can see their own progress. Our Riverside academy has an easy entrance and a wheelchair-accessible entrance.

Two classes won’t cover all 150 minutes; a walk on the other days fills the gap. See the full schedule.

Your Heart Likes Company, Too

After retirement, a move or losing a spouse, plenty of people find their weeks getting quieter. The National Institute on Aging notes that research has linked social isolation and loneliness to higher risks of health problems, including high blood pressure and heart disease.

A twice-a-week class changes the shape of a week. The same faces show up, and people notice when you’re missing.

Talk to Your Doctor First

Talk to your doctor before starting a new exercise program, especially if you have a heart condition, high blood pressure or diabetes. Active Fit 55+ is fitness instruction, not medical care.

Try This at Home: The Chair March

Stand behind a sturdy chair or at the kitchen counter with both hands resting on it. March in place for 30 seconds, knees only as high as feels comfortable, then rest for 30 seconds. Do that three times. If standing isn’t comfortable, sit tall near the front of the chair and march from there. Stop if anything hurts or you feel dizzy.

Questions People Ask

How much does Active Fit 55+ cost in Riverside?

$150 a month for two classes a week, Tuesdays and Thursdays from 9:00 to 10:00 AM. Your first class is free.

Do I need to be in shape before I start?

No. Every exercise has an easier option, and chairs are there for anyone who needs one. Coach Zaide sets the pace for the room.

What should I wear to Active Fit 55+?

Comfortable clothes you can move in. Members train in socks on the mat, so bring a pair and a water bottle.

Heart health is why a lot of people call. A group that expects you twice a week is why they stay, and before long it isn’t a workout anymore. It’s the way you live.

Our new Riverside home at 10081 Indiana Ave, Suite A-1 opens in mid-November 2026. Classes are paused during the remodel. Call or text (951) 337-3781, or join the Riverside interest list to hear from us first.